10 Best Push Up For Beginner To Build Strong Upper Body

Push-ups are a great bodyweight exercise for a beginner that can help strengthen your chestshoulderstriceps, and core.

They can also help improve your posture and stability, as well as increase your upper body strength and endurance.

Beginner push-ups are a low-impact exercise that people of all fitness levels can do. So, they are a good choice for people who are just starting to do strength training.

In this guide, we provide an overview of:

  • Benefits Of Push Ups
  • Muscle Worked During Knee Push Ups
  • A beginner’s guide on how to do push-ups.
  • The 10 Most Effective Push Up Workouts for Beginner
  • Push Up Progression For Beginners

Benefits of Push Ups

Push ups are a great bodyweight exercise that offer a number of benefits. Here are a few of the benefits of including push ups in your workout routine:

1. Full-body workout

Push ups work multiple muscle groups including the chest, triceps, shoulders, and core. As a result, they provide a full-body workout in a single exercise.

2. Increased muscle mass And Strength

Push ups are an excellent way to build strength in the upper body. By challenging the muscles in the upper body, push ups can help increase muscle mass over time.

3. Improved cardiovascular endurance

Push ups are a cardiovascular exercise that can improve your endurance and cardiovascular fitness.

4. Improved posture

Strong chest and shoulder muscles can help improve posture, making push ups a great exercise for maintaining good posture.

5. Convenience

One of the great things about push ups is that they can be done anywhere, without any equipment. This makes them a convenient exercise option for people on the go.

6. Burn Calories

They can help improve your overall muscle tone and definition. Doing it can be a powerful full-body workout and help to burn more calories.

Overall, beginner push-ups are a simple and effective way to strengthen your upper body and improve your overall fitness level.

A beginner’s guide on how to do push-ups

Here are a few tips to help you get started with push ups as a beginner:

1. Start on your knees

If you’re a complete beginner, you can modify the push up by starting on your knees instead of your toes.

This reduces the amount of weight you need to lift and allows you to focus on proper form.

2. Keep your body straight

Make sure to keep your body straight as you lower down and push back up.

A straight line should be formed from your head to your heels.

3. Engage your core

Engage your core muscles to keep your body straight and stable as you perform the push up.

4. Gradually increase the difficulty

As you get stronger, try doing push ups with your hands on an elevated surface or using a narrower hand placement.

This will increase the difficulty and continue to challenge your muscles.

5. Practice proper form

It’s important to focus on proper form when doing push ups to avoid injury and get the most out of the exercise.

6. Master Beginner Modifications And Variations

When you first begin, you may find standard push ups are difficult. In this case, it can be helpful to modify your form and make the exercise easier.

Start with knee push ups, incline push ups, and you can also reduce the intensity by decreasing the angle of your body against the box and wall

When you can do 15-20 wall push ups in a row, or you may want to increase the intensity of push-ups, then try doing the incline push up on a box and knee push ups and then to standard push ups.

It is important to start with a small number of push ups and gradually increase as you become stronger.

Muscle Worked During Beginner-Friendly Knee Push Ups

Push-ups primarily work the chest muscles (pectoralis major and minor), as well as the triceps and the front of the shoulders (anterior deltoids).

They also engage the core muscles, back muscles, serratus anterior as they help to stabilize the body during the exercise.

Knee push-up
Knee push-up

Here’s how these muscles are engaged during the knee push-up:

  • Chest muscles: The chest muscles are responsible for moving the arms and shoulders, and they’re activated as you push your body away from the wall or floor.
  • Triceps: The triceps are the muscles on the back of the upper arm, and they’re responsible for extending the elbow. They’re engaged as you straighten your arms during the push-up.
  • Shoulders: They are responsible for flexing the arm, and they’re engaged as you lift your body off the wall.

The 10 Most Effective Push Up Workouts for Beginner

Build strength, increase your endurance, and improve your lung capacity with these 10 dynamic push up workouts for beginners.

With a few simple adjustments to your routine, you’ll be able to master the perfect push-up in no time.

1. Wall Push Up

Push-Ups on the wall are a great way for beginners to build their core strength and upper body strength.

It dramatically reduces the pressure on the arms, upper back, and abs.

It is easier to perform this push-up if you stand closer to the wall, but remember, it is still important to be aware of your body alignment.

Wall Push Ups

How To Do Wall Push-Ups

  1. To perform a wall push up, stand about arm’s length from the wall with your arms held at shoulder height in front of you.
  2. Place your hands against the wall with your body straight and your legs a few feet behind, so that your body draws a triangle together with the wall and the floor.
  3. Keeping your feet firmly fixed to the ground, lean your body forward so that your elbows flex and your chest comes within inches of the wall.
  4. Push back against the wall until you are in a straight arm position, then repeat.


  • The movement should be smooth and controlled.
  • Try not to flare your elbows to the sides.

2. Incline Push-Up

The Incline Push ups are a slightly modified version of the traditional push up, and are great for building upper body strength.

This type of push-up allows you to really concentrate on the push-up motion—all without the strain of the traditional version.

Incline Push-Up On Box

How To Do Box Push-Ups

  1. Begin in an upright plank position with hands placed shoulder width apart on a surface such as a bench or box that is slightly higher than your feet.
  2. Reach forward and grab the sides of the chair or the bench, keeping your feet in contact with the ground.
  3. Slowly lower yourself by flexing your elbow so that your chest is close to the edge of the chair or bench.
  4. Using your hands, push yourself back to starting position while focusing on maintaining a straight body position from head to ankle.


  • Be sure the bench or chair is stable and secure before you perform the push-ups.
  • Your back and legs should be straight at all times.

3. Knee Push Up

The Knee Push Up is an ideal way for a beginner who cannot yet hold their body weight during a standard push up.

It also knew as a modified push-up, is a bodyweight exercise that works for muscle groups throughout your upper body.

Knee push-up

How To Do Knee Push Ups

  1. Begin in a plank position on the ground with your legs bent, feet together and your hands placed shoulder width apart.
  2. Your knees should remain stationary throughout the entire exercise.
  3. Lower yourself towards the ground, keeping your back flat, chest up and head forward.
  4. When you reach the near ground, push back up to the starting position to complete one repetition, and then begin again.
  5. Repeat the desired number of repetitions.


  • Keeping your muscles active even when you’re lowering to the floor is important.
  • Keep your back straight — never rounded! — throughout the move.

4. Knee Diamond Push-Up

A knee diamond push up is a variation of the traditional push up exercise that targets the triceps and chest muscles

This exercise can be a good option for beginners who are not yet able to perform traditional push ups on their toes.

As you get stronger, you can gradually progress to full push ups by raising your feet off the ground and performing the exercise on your toes.

Diamond push-up on knees

How To Do Knee Diamond Push-Ups

  1. Get into a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet.
  2. Your hands should be positioned in such a way as to form a diamond shape with your thumbs and index fingers.
  3. Lower your body down towards the ground until your chest touches the ground, then push back up to the starting position.
  4. Make sure to keep your body straight and your core engaged as you perform the push up.


  • Keeping your body straight and rigid and your elbows close to your body
  • The movement should be smooth and controlled.

5. Incline Push Up On Stepper

To perform this exercise, you’ll need a stepper or other elevated surface.

Performing push-ups at an incline angle targets the chest, shoulders, and triceps. It will put more focus on the lower chest.

The elevated surface reduces the amount of weight you need to lift, making the exercise easier.

 Incline Push-Ups

How To Do Incline Push-Ups

  1. Start by placing your hands on the stepper, with your feet on the ground behind you.
  2. Your hands should be slightly wider than shoulder-width apart.
  3. Slowly bend the arms to lower the chest toward the stepper. Remember to keep the elbows and arms close to the body.
  4. Slowly push the body away from the stepper, extending the arms but maintaining a slight bend in the elbow.


  • Exhale while you exert.
  • Make sure to keep your body straight and your core engaged,

6. Knee Cobra Push Up

The Knee Cobra Push Up is a variation of the standard push up designed for intermediate athletes who are looking to increase difficulty and core control.

Knee Cobra Push Up

How To Do Knee Cobra Push Up

  1. Begin in a knee plank position with your knee on the ground and hands placed shoulder width apart.
  2. As you lower down, press into your knee as you lift your hips off the ground—this motion should resemble a standard cobra pose in yoga.
  3. Keep your core engaged throughout, making sure not to push forward with your shoulders too much.
  4. When reaching the halfway point, press back up through your arms until you are back in the starting position to complete one repetition.

7. Knee Push Up to child Pose

These push up variation is great for beginner athletes looking to increase difficulty and core control.

How To Do Knee Cobra Push Up

  1. Begin in a kneeling position, with your hands placed on the ground shoulder width apart.
  2. Bend your elbows and lower your body toward the ground as low as you can comfortably go.
  3. Then, press back until arms are fully extended and return to the starting position to complete one repetition.
  4. Once complete, transition into Child’s Pose, holding the stretch before ending the cycle. Repeat 5–10 times.

8. Elbows-Back Push-Ups (Chaturanga)

Slightly more advanced than the others, chaturanga dandasana (or “Four-limbed Staff Pose”) is an isometric exercise that will test your grip strength and stamina, and give you great results in terms of toning those arms.


How To Do Elbows-Back Push-Ups

  • Preparation for this pose includes lying shoulder-width apart on your stomach, with your toes pointed behind you.
  • As you inhale, press up onto your hands and hold the position as long as possible before lowering back down.

9. Plank Push Up

A Plank to Push-up is a full-body exercise. The move takes a standard plank to the next level by adding an element of controlled, moving arm work.

Maintaining a plank position, you alternate between a forearm plank and a high plank.

Plank To Pushup

How To Do Plank Push Up

  1. Lie face down on an exercise mat with hands should be shoulder-width apart; your knees should be about hip-width apart, your head facing forward, and palms flat on the floor.
  2. Start to get in a push up position, bend your elbows and rest your weight on your forearms instead of on your hands.
  3. Keep your core, butt, and quads tight, and avoid arching your back. Your body should form a straight line from your shoulders to your ankles.
  4. Brace your core by contracting your abs as if you were about to be punched in the gut. Press your body up into the top position of a push-up by extending your arms one at a time.
  5. Pause, then reverse the movement and return to your elbows. That’s 1 rep

10. Standard Push-Ups

Check how to do them correctly and blast your muscles at home. It is used to be done to build muscle and strength in the chest, shoulders, and arms.

Push-Ups can be a real challenge if done in various forms. Intensity is the key here to build muscle and Strength.

Push Ups

How To Do Standard Push-Ups On Knee

  1. Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
  2. Raise yourself off the ground, straightening your elbows and your arms. But keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.


  • Exhale while you exert.
  • For more variations, you do incline push-ups, decline ups.

Push Up Progression For Beginners

Here are a few tips to help you build up the progression of your beginner push-ups:

1. Start Slowly

If you’re new to push-ups or are returning to exercise after a break, it’s important to start slowly and gradually increase the difficulty of the exercise as you get stronger.

You can start with a small number of reps and gradually increase the number of reps and sets as you get more comfortable.

2. Focus On Proper Form

Good form is essential for getting the most out of your push-ups.

Be sure to keep your body straight and your core engaged. Keep your elbows close to your body as you lower and raise yourself.

3. Increase The Intensity

As you grow stronger, you can increase the intensity of your push-up.

You can improve your workout routine by doing more sets and reps and adding standard, incline and decline push-ups.

4. Vary Your Workouts

To keep your workouts interesting and challenging, be sure to mix up your exercises and include a variety of exercises that target different muscle groups.

This will help to ensure that you’re getting a well-rounded workout and avoiding overuse injuries.

Overall, the key to building up the progression of beginner push-ups is to start slowly, focus on proper form, and gradually increase the intensity and difficulty of the exercise as you get stronger.

Push up routine for beginners

Here is a simple push-up program for beginners:

  1. Start with 3 sets of 5–10 reps of modified push-ups on your knees or against a wall. Rest for 30–60 seconds between sets.
  2. Gradually increase the number of reps and sets as you get stronger. Aim for 3–4 sets of 8–12 reps with good form.
  3. Once you can comfortably complete 3–4 sets of 8–12 reps of modified push-ups, you can progress to full push-ups.
  4. As you get stronger, you can also try adding variations such as wide-grip push-ups or diamond push-ups to challenge your muscles in different ways.

Remember to listen to your body and never push yourself beyond your limits.

It’s important to progress slowly and safely to avoid injury.


Are beginner push-ups effective?

Yes, beginner push-ups can be effective for building upper body strength and muscle endurance.

Knee and incline push-ups are a good starting point because they let you focus on proper form and build strength and stability.

As you get stronger, you can gradually progress to full push-ups and increase the number of reps and sets

How many pushups should a beginner do?

For push-ups, you can start with 3 sets of 5–10 reps and increase the number of reps as you get stronger.

As a general guideline, aim to complete 3–4 sets of 8–12 reps with good form.

If you find it hard to do this many reps, you can start with knee push-ups and move up to full push-ups as you get stronger.

Push up challenge for beginners

A push-up challenge for beginners could involve starting with a certain number of reps and gradually increasing the number of reps each day or week.

For example:

  • You could start with 5 push-ups on day 1 and add one push-up each day until you reach a certain goal, such as 30 push-ups in a row.
  • Alternatively, you could aim to increase the number of sets or reps each week.
  • Or increase the difficulty of the push-ups by using a steeper incline or adding variations such as wide-grip push-ups or diamond push-ups.

Remember to warm up before starting any exercise routine and cool down afterward.

Is it OK to do push-ups every day?

It’s generally okay to do push-ups every day as part of a well-rounded exercise routine, provided you are using good form and not pushing yourself beyond your limits.

However, it’s important to listen to your body and give yourself adequate rest between workouts.

It’s important to vary your workouts to avoid overuse injuries and allow your muscles time to recover and repair.

You can incorporate other upper body exercises such as dumbbell rows, tricep dips, and bench press into your routine to provide balance and variety.

Beginner Push Up Exercises To Build Upper Body At Home


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